Sleep and Aging
Tips for a Good Night's Rest

A thorough review of practices that will help you change your sleeping habits has already been outlined in Tips for Developing Good Sleeping Habits within this website. A brief summary of the important points for sleep and aging is presented below:

  • Maintain a Sleep Routine - go to bed and get up at the same time every day.
  • Be Comfortable - Your bedroom should be dark, quiet, ventilated and at a comfortable temperature. Beds should not be too soft. Pillows should not put undue strain on your neck.
  • Exercise Regularly - At least 4 hours before bedtime. Try to expose yourself to daylight while you exercise.
  • Establish and Stick to a Bedtime Routine - Whether you listen to music, take a warm bath (60 to 90 minutes before bed), or practice relaxation techniques, make sure that you do the same thing each night just before going to bed. Establishing routines is an excellent way to signal to the body that it's time to go into sleep mode.
  • Avoid Stimulants - Coffee, tobacco, chocolate and colas are all stimulants and should be strictly avoided several hours before going to bed.
  • Avoid Excessively Long Naps - There's nothing wrong with a nap during the day. However, if you find yourself frequently napping for prolonged periods during the day then the probability of not being able to sleep at night is going to be very high. Time your naps. If you do enjoy a nap, limit it to one thirty minute nap each day. Also, if you do nap then do it at the same time each day.
  • Take the TV out of the Bedroom - Don't fall asleep with the TV on (if you're having trouble getting or staying asleep). Try to avoid watching or reading stimulating material just before going to bed.
  • Don't go to Bed Hungry - If you're hungry, eat a light healthy snack.
The research on sleep and aging suggests that many older adults suffer from insomnia which usually shows up in the form of trouble getting to sleep and staying asleep. This may be partly due to a decrease in the production and secretion of melatonin, a naturally occurring hormone that helps regulate the body's biological clock. Insomnia can also be caused by frequent napping, less exposure to sunlight during the day, less exercise, earlier bedtimes and earlier wake up times.

Of course, there are pathological reasons for not being able to get a good night's rest. If your insomnia is prolonged, if you suffer pains that keep you awake, if you experience the need to move your legs (RLS - Restless Leg Syndrome) or you suspect that your medications may be interfering with your sleep then consult a doctor for advice.

If your sleeping problem is not due to pathological problems then you might benefit by setting up a change plan to work on developing a sounder night's sleep. See Sample Change Plan for Developing Good Sleeping Habits


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